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A 991-Calorie Diet plan created by Carol
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Carol
(Female)
New York, United States
Total Calories: 991
1. 810-Calorie Diet Plan
2. 991-Calorie Diet Plan
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991 Calories Diet Meal Plan

 Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 991-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
12 g - 34%
Total saturated fat in this plan:
7 g - 59%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
174 mg - 105%
Total sodium in this plan:
837 mg - 63%
Total carbohydrates in this plan:
139 g - 84%
Total dietary fiber in this plan:
13 g - 92%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 991 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
62 - 87
 
CARBS
40 - 60%
%
Range in Grams
99 - 149
 
FAT
15 - 25%
%
Range in Grams
17 - 28
Based on
Selected Ratio		   Calculated Protein Limit
74 g		   Calculated Carbs Limit
124 g		   Calculated Fat Limit
22 g
Breakfast
96 Calories
  8.43   15.87   0.28
Lunch
333 Calories
  58.08   18.76   1.91
Dinner
223 Calories
  9.91   35.77   4.91
Snack
339 Calories
  10.26   68.9   5.21
TOTAL  
87 g
Within Range
62 - 87
 
139 g
Within Range
99 - 149
 
12 g
Below Range
17 - 28
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 900-calorie diet meal plan?
Print

Carol created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carol chose Egg Whites - 1 large egg white, Oranges - 1 medium orange. For lunch Carol chose Beets - 1/2 cup beet, Carrots - 1 cup chopped carrot, Turkey - 4 oz. For dinner Carol chose Cereal - Corn Flakes, Milk - 1 cup milk. For snack Carol chose Milk - 1 cup milk, Raisins - 1/2 cup raisin.

With all the food items consumed during the day using this 900-calorie meal plan, Carol's total caloric consumption added to 991 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carol for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 900-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Oct 2nd, 2013

Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 991 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 62 - 87 87 Pass
CARBS 99 - 149 139 Pass
FAT 17 - 28 12 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 62 - 87 87 Pass
CARBS 74 - 124 139 Fail
FAT 28 - 39 12 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 99 - 124 87 Fail
CARBS 25 - 50 139 Fail
FAT 33 - 44 12 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 991 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 991 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 large egg white 2 34 7.2g 0.48g 0.12g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
  Total: 96 8.43g 15.87g 0.28g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beets - 1/2 cup beet 1 29 1.09g 6.5g 0.12g
Carrots - 1 cup chopped carrot 1 52 1.19g 12.26g 0.31g
Turkey - 4 oz 2 252 55.8g 0 1.48g
  Total: 333 58.08g 18.76g 1.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Corn Flakes 1 101 1.88g 24.28g 0.03g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
  Total: 223 9.91g 35.77g 4.91g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Raisins - 1/2 cup raisin 1 217 2.23g 57.41g 0.33g
  Total: 339 10.26g 68.9g 5.21g
  Total: 991 86.68g 139.3g 12.31g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 991  Calories from Fat 111
% Daily Value*
Total Fat 12.31g 34%
Saturated Fat 6.54g 59%
Polyunsaturated Fat 1.14g  
Monounsaturated Fat 2.98g
Cholesterol 174mg 105%
Sodium 837mg 63%
Potassium 0mg  
Total Carbohydrates 139.3g 84%
Dietary Fiber 12.6g 92%
Sugars 93.03g | ABOVE RECOMMENDED LIMIT: 25g‏ 372%
Protein 86.68g
Vitamin A 451%
Vitamin C 138%
Calcium 72%
Iron 58%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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